How to Treat Tennis Elbow at Home
Tennis elbow is a common injury for anyone who is constantly moving their elbow. This includes swinging a tennis racket or golf club and repetitive movements that are performed while doing your job. Over time, the constant, repetitive motion leads to inflammation and damage to the tendons and ligaments within the joint. Learning how to treat tennis elbow isn't difficult. There are several things you can do to help relieve the pain. They include using R.I.C.E., exercise and compression sleeves and braces. Braces, sleeves, and wraps are designed to support and stabilize the elbow joint.
How to Treat Tennis Elbow: Use R.I.C.E.
If you're trying to learn how to treat tennis elbow, the first step is to use R.I.C.E. R.I.C.E. stands for Rest, Ice, Compression, and Elevate. At the first sign of pain and discomfort, rest the joint and use an ice pack to relieve any swelling. Stabilize the joint by using a compression bandage and then elevate to relieve tension and pressure. While you can't use R.I.C.E. all the time, it's a great way to relieve the pain and discomfort when you're ready to relax or take a break. If you're an athlete, R.I.C.E. is the first step when you are finished with your game or competition. Using R.I.C.E. minimizes the swelling and keeps discomfort to a minimum. By stabilizing the joint, it has a chance to rest. Increased circulation to the area brings freshly oxygenated blood that hastens the healing process and rebuilds strength.
Compression Sleeves and Braces
Wearing a compression sleeve, brace or combination of both will dramatically reduce your pain and discomfort. Both sleeves and braces are effective on their own. When used together they provide a higher degree of support. Bracing the elbow keeps the tendons and ligaments where they belong. It prevents them from stretching too far beyond their natural capacity. A sleeve encompasses the entire joint, maintaining a steady pressure. It also offers support to the damaged tendons and ligaments. Wear sleeves and braces while performing various activities to stabilize the elbow and prevent further injury. This additional level of support is extremely beneficial while participating in your chosen sport. Wearing sleeves and braces also speeds up the healing process.
Physical Therapy Exercises
It's important to exercise the elbow regularly. This strengthens the muscles and helps to support the ligaments and tendons. Stretching exercises are an excellent way to keep the joint from becoming stiff and painful. Stretching encourages blood flow to the area and keeps the muscles soft and pliant. Using flexible rubber twist bars fount at tenniselbow.com are an ideal tool. They provide additional force to the exercise without stressing or re-injuring the joint. Physical therapy exercises that are performed every day keep the joint flexible and reduce stiffness or discomfort. Joints can feel stiff and painful after long periods of not being used. Therapy exercises for the elbow that involve stretching or the use of hand weights are also a good idea. Perform them almost anywhere at any time without causing a major disruption.
Proper Nutrition/Herbal Supplements
Offering proper support to the elbow from the outside is an ideal way to prevent additional injuries. It's also important to promote healing from the inside. Proper nutrition and the use of herbal supplements provide the nutrients needed by the body to elicit a healing response. Eating a diet that includes foods with anti-inflammatory properties is a good first choice. This includes any foods that contain Omega-3 fatty acids and other phytonutrients. Whole grains and fresh fruits and vegetables are excellent choices. There are also many herbal supplements available at health food stores. They provide the nutrients needed for optimum joint and bone health.
Maintain Balance Within the Body
The body functions most effectively when it's in balance. Don't strain the elbow by forcing one arm to do the work of two. Use both hands when lifting or maneuvering an object. Take the time to lift or perform an action the right way. Simple things like balance and support can prevent small injuries from turning into major problems. Reducing the stress placed on a joint allows it to function more efficiently. It also minimizes the risk of injury. Knowing how to treat tennis elbow on your own saves you money. It also allows you to learn the limits of your own body. Using compression sleeves and braces allows you to provide the stability your elbow needs. Tools like the flexible rubber twist bars increase your strength, flexibility, and range of motion. This allows you to do more with less pain. Using quality equipment and braces like those found at tenniselbow.com
helps you to keep your elbows in good shape and strong enough to take on any challenge. Seek medical attention if the pain increases or the braces and sleeves no longer provide comfort.